13.1 – ouch

 

So 13.1 is a combo of last year’s 12.1 and 12.2. What do you think?

If you are planning on doing the wod for the open, here is the video demonstration of standards. Whether you are judged in the your crossfit class or on Saturday,  these are the standards.

13.1 DEMO AND STANDARDS

If you are planning on coming Saturday, there will be a heat sign up sheet since this is 17 minutes long and each person needs a counter/judge. Don’t forget to bring some meat to grill or a side to share for after the fun stuff!

It is also not too late to register for the open and see how you do. Come on! You are going to do the workout on Friday anyway! You could win a free unlimited month with us or a pair of Olympic Lifting Shoes!

WHAT ELSE IS GOING ON?

Glad you asked.

Saturday – 9:30am YES! We have Open Gym!

Sunday – 9:00am & 5:00pm - Re-Flex. Get your mobi on and recover for 13.2!

Tuesday – 7:30pm FREE NUTRITION TALK with Coach Nikki and Christine Ybarra our Certified Holistic Nutrition Consultant – box, small room. REGISTER – any and everyone  (family, friends, neighbors) are welcome to attend this meeting. You do not have to be with CFCP for this!

 

Dynamic warm up
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
press ups

Group warm up
6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)

Strength
50n 50 ghd

3 position cleans

Hang
Mid thigh
Below the knee

3-3-3-3-3

  Wod

3 rounds for splits

  Afap
Row 500 meters
30 double unders.
10 c2b pull ups

MADMOBI
roll calves w bb
Pigeon
Press ups
Lat stretch band.

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